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From Pickleball to Picklefall: Keeping Seniors Safe on the Court

August 02, 2024 by Dr Charles Bloom

Dr Genord HAP President and CEO Bio
Charles Bloom, DO, FACOEP
HAP Senior Vice President, Chief Medical Officer

Pickleball is the fastest-growing sport in the country, and it's easy to see why. It's fun, social, and a fantastic way to stay active, especially for seniors. However, its rising popularity has led to an increase in injuries. A recent study found that 63% of pickleball injuries are due to slips, trips, falls, and dives, with 90% of these injuries occurring in players over the age of 50. To help keep you safe and injury-free, HAP and Blogs | Movewell® Academy have teamed up to provide some essential tips.

Understanding Pickleball Injuries

While similar to tennis and badminton, pickleball is a game with a short learning curve and offers low-impact cardiovascular benefits. Unlike tennis, most injuries in pickleball occur among older players. These injuries include strains, sprains, joint pain, falls, and fractures, commonly affecting the wrists, shoulders, knees, and ankles. Clinicians can provide strategies to minimize these risks, particularly for older individuals who may have been previously sedentary.

Key Fall Reaction Patterns

  1. Cross Stepping: This natural balance reaction helps when you get pushed or trip. Older adults tend to walk with a wider base, making this move less familiar. Practicing cross-stepping as a warm-up can improve your reaction time. Incorporate crossover step drills into your routine to enhance your agility and prevent fall-related injuries.
  2. Cross Reaching: This movement is crucial for backhand strokes and preventing falls. Improving your cross-reaching ability can significantly reduce your chances of falling. Regular drills will train your body to move effectively, enhancing both safety and performance.

Proper Footwear for Pickleball

Wearing the right shoes is one of the most important factors in preventing injuries on the pickleball court. Here are some tips:

  • Court Shoes Over Running Shoes: Court shoes provide better stability for lateral movements, reducing the risk of ankle injuries.
  • Good Traction: Look for shoes with non-marking soles that provide a good grip on the court.
  • Proper Fit: Ensure your shoes are snug but not too tight, with enough room for your toes.
  • Cushioning and Support: Choose shoes with good cushioning to absorb shock and support your arches.
  • Replace Worn-Out Shoes: Replace your court shoes every 6-12 months, depending on usage, to maintain proper support and cushioning.

Talk to Your Doctor

Older players and players with osteoporosis or osteopenia are at higher risk of severe injuries. A minor fall for a younger person can result in fractures for seniors. It's essential to talk to your doctor to ensure you're ready for the court. Use our Find a Doctor tool to locate a healthcare professional who can help you prepare for a safe and enjoyable pickleball experience.

Pickleball is an excellent way for seniors to stay active and social. By following these tips and ensuring proper preparation, you can enjoy the game safely and reduce your risk of injury. Share this blog with loved ones who play pickleball—it might save them a trip to the ER. Categories: Get Healthy , Get Moving , Get Involved